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  6. Red potato vs. Yam

Red potato vs. Yam — In-Depth Nutrition Comparison

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Significant differences between red potato and yam

  • Red potato has more vitamin B3; however, yam is richer in manganese and fiber.
  • Yam has 3 times less vitamin B3 than red potato. Red potato has 1.595mg of vitamin B3, while yam has 0.552mg.
  • Red potato has a higher glycemic index. The glycemic index of red potato is 89, while the glycemic index of yam is 51.

Specific food types used in this comparison are Potatoes, red, flesh, and skin, baked and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Red potato vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +34.6%
Contains more CopperCopper +14.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +46.9%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +22.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +114.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Yam
Yam
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +188.9%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +68.8%
Contains more CholineCholine +16.7%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +31.9%
~equal in Vitamin C ~12.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B6 ~0.228mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Yam DV% diff.
Manganese 0.173mg 0.371mg 9%
Fiber 1.8g 3.9g 8%
Vitamin B3 1.595mg 0.552mg 7%
Starch 15.15g 6%
Potassium 545mg 670mg 4%
Folate 27µg 16µg 3%
Phosphorus 72mg 49mg 3%
Carbs 19.59g 27.48g 3%
Vitamin B1 0.072mg 0.095mg 2%
Protein 2.3g 1.49g 2%
Zinc 0.4mg 0.2mg 2%
Iron 0.7mg 0.52mg 2%
Copper 0.174mg 0.152mg 2%
Vitamin B2 0.05mg 0.028mg 2%
Magnesium 28mg 18mg 2%
Vitamin E 0.08mg 0.34mg 2%
Vitamin B5 0.341mg 0.311mg 1%
Vitamin B6 0.212mg 0.228mg 1%
Selenium 0.7µg 1%
Calories 89kcal 116kcal 1%
Vitamin A 1µg 6µg 1%
Vitamin C 12.6mg 12.1mg 1%
Fructose 0.44g 1%
Calcium 9mg 14mg 1%
Fats 0.15g 0.14g 0%
Net carbs 17.79g 23.58g N/A
Sugar 1.43g 0.49g N/A
Sodium 12mg 8mg 0%
Vitamin K 2.8µg 2.3µg 0%
Choline 18.9mg 16.2mg 0%
Saturated fat 0.026g 0.029g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.043g 0.06g 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.075mg 0.052mg 0%
Isoleucine 0.074mg 0.05mg 0%
Leucine 0.109mg 0.094mg 0%
Lysine 0.12mg 0.058mg 0%
Methionine 0.035mg 0.02mg 0%
Phenylalanine 0.091mg 0.069mg 0%
Valine 0.115mg 0.06mg 0%
Histidine 0.039mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +54.4%
Contains more OtherOther +69.7%
Contains more CarbsCarbs +40.3%
~equal in Fats ~0.14g
~equal in Water ~70.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +39.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.